Workout 101 - Prone Leg Curl
Jan 10, 2012
The Leg Curl is one of the most common movements in the gym that most people do
However many do it incorrectly which offers little results. Make sure to watch this tip and get the technique down to get amazing results.
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Squat | 3 | 8 | Legs |
| Barbell Walking Lunge | 3 | 8 | Legs |
| Standing Shoulder Press With Band Both Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Side Raise Both Arms With Band | 3 | 10 | Shoulders |
| Dumbbell One Legged Squat Foot On Bench | 4 | 8 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 10 | Legs |
| Standing Barbell Upright Row | 4 | 6 | Shoulders |
| Standing Dumbbell Front Raise Both Arms With Band | 4 | 8 | Shoulders |
| Seated On Bench Dumbbell Rear Delt Raise Both Arms | 4 | 8 | Shoulders |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band | 3 | 30 | Abs |
| Leg Lifts on Ball | 3 | 10 | Abs |
| Standing Calf Raise | 4 | 25 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Incline Bench Press On Bench With Band | 1 | 30 | Chest |
| Standing Chest Fly With Band One Arm | 1 | 30 | Chest |
| Dumbbell Incline Bench Press On Bench Alternating Arms | 3 | 10 | Chest |
| Standard Grip Pushups Feet On Ball | 3 | 12 | Chest |
| Standing High Cable Flys Both Arms | 4 | 10 | Chest |
| Seated On Bench Bar Lat Pulldowns | 3 | 10 | Back |
| Standing Close Grip Low Rows With Band Both Arms | 3 | 12 | Back |
| Dumbbell Bent Over Close Grip Rows Both Arms | 3 | 8 | Back |
| Standing Dumbbell Shrugs | 2 | 25 | Shoulders |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band | 3 | 30 | Abs |
| V-Ups With No Equipment | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Sumo Squat | 3 | 12 | Legs |
| Dumbbell Front Squat | 3 | 6 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| Barbell Side Lunge | 3 | 12 | Legs |
| Standing Dumbbell Shoulder Press Alternating Arms | 3 | 8 | Shoulders |
| Seated On Bench Dumbbell Side Raise Both Arms | 3 | 15 | Shoulders |
| Standing Front Raise With Band Both Arms | 3 | 12 | Shoulders |
| Standing Upright Row With Band Both Arms | 3 | 12 | Shoulders |
| Seated On Bench Dumbbell Rear Delt Raise Both Arms | 2 | 25 | Shoulders |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 4 | 10 | Arms |
| Standing Bicep Curl With Band Both Arms | 2 | 40 | Arms |
| Standing Cable Triceps Extension Both Arms | 4 | 20 | Arms |
| Standing Kickbacks Both Arms With Band | 4 | 15 | Arms |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band | 3 | 25 | Abs |
| Seated Calf Raise | 2 | 20 | Legs |
| Standing Calf Raise | 2 | 20 | Legs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 4 | 8 | Chest |
| Dumbbell Bench Press On Ball Both Arms | 4 | 10 | Chest |
| Standing Low Cable Flys Both Arms | 4 | 12 | Chest |
| Kneeling Lat Pulldowns With Band Both Arms | 4 | 15 | Back |
| Standing Wide Grip High Rows With Band Both Arms | 4 | 12 | Back |
| Slanted Bench Back Extension With Band | 1 | 30 | Back |
| Laying on Ground Abdominal Crunches with a Twist | 3 | 30 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 20 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Overhead Squat | 1 | 30 | Legs |
| Seated On Ball Barbell Military Press | 1 | 40 | Shoulders |
| Barbell Bent Over Wide Grip Rows With Band Both Arms | 1 | 40 | Back |
| Seated On Bench Bicep Curl Dumbbell Both Arms | 1 | 40 | Arms |
| Standing High Bicep Curls Both Arms | 1 | 30 | Arms |
| Standing Kickbacks Alternating Arms With Band | 1 | 60 | Arms |
| Close Grip Pushups Feet On Ball | 2 | 20 | Chest |
| Dips | 1 | 15 | Chest |
| Standing Bicep Curl Dumbbell Both Arms | 1 | 15 | Arms |
| Laying on Ground Abdominal Crunches Hands by Head | 2 | 40 | Abs |
